The Great Posture Myth: Why Slouching Might Not Be as Bad as You Think
If you're on a mission to avoid stiffness, back pain, and achieve greater limberness, forget everything you think you know about posture and pain. According to physiotherapist Alex Morrell, the key is simply to keep moving. In an exclusive interview, Morrell, founder of Move Physiotherapy, reveals that the common link between posture and back pain is a myth with no scientific backing.
No Link Between Posture and Pain
The mere mention of posture often sends shivers down the spines of desk workers, prompting them to roll their shoulders back and push their chest forward. However, slouching at your computer isn't inherently bad. "There's no link between posture and pain," Morrell states. "Most people assume back problems are tied to poor posture, especially slouching, but zero scientific research supports that."
Instead, he advocates that "the best posture is the next posture." The human body is designed for movement, so changing positions semi-regularly is crucial for a robust, limber spine and other joints. This perspective is often overlooked, as the spine has been viewed as fragile in recent years, leading many to keep it in a neutral position. Morrell argues this approach does more harm than good, as underused tissues weaken over time, increasing injury susceptibility.
The Posture Paradox and Its Implications
While walking or sitting tall has some value, Morrell warns against making it the only posture. "The problem is when that 'shoulders back, nice proud chest' posture is your only posture," he explains. "People often go into spinal extension, and maintaining this long-term makes them capable in that position but weaker in others, like bending and twisting."
Regularly moving the spine in varied ways prepares it for daily rigours. Additionally, posture can influence human behaviour and mood perceptions, making it important for confidence in settings like business meetings. However, Morrell emphasizes that maintaining an upright posture 24/7 is unnecessary and potentially detrimental.
Beware of Posture Profit Schemes
Be cautious of products marketing posture as a problem to sell solutions, such as therapy modalities or devices like shoulder hooks. "Your body is one of the most adaptable structures on the planet," Morrell notes. "You need movement options for key spinal functions: flexing, extending, side bending, and rotating." The only way to achieve this is through gradual exposure to varied movements, building strength safely and effectively.
Stop Posturing, Start Moving: Practical Solutions
Morrell advises slowly introducing varied movements into daily life. "People catastrophise quickly when they feel stiff from sitting," he says. "But almost anyone would feel sore after three hours in the same position. The issue isn't the position itself—it's staying still for too long without regular movement."
For desk workers, the most common scenario, regular movement is key. Simple methods include:
- Setting alarms to remind you to move.
- Changing positions if you feel stiff—slouch more if upright, or sit upright if slouching.
- Using a standing desk or taking short breaks to stretch, go to the toilet, or make coffee.
"It's about doing simple things in a simple way, rather than exaggerating desk impacts," Morrell adds.
Building Resilience: Be an Aeroplane, Not a Helicopter
Aim to gently introduce new, consistent movements, progressing over time to increase range of motion and load tolerance. As sports therapist Jordan Sahota puts it, "We want to take off like an aeroplane, not a helicopter," meaning incremental progress rather than sudden leaps. Human movement specialist Ash Grossmann explains tissue tolerance: "To be resilient, we want our tissue tolerance to exceed body demands. Progressive overload helps lay down stronger tissue."
For daily mobility, bodyweight movements that flex, extend, bend, and twist the spine are sufficient. For greater demands like sports or heavy lifting, strength training in a controlled environment builds a more robust body with clear progressions.
